Chia seeds have gone from novelty to superfood

What if you could get a good amount of nutrition and feel satisfied all from a tiny seed?

Think ch-ch-ch-chia.

Most of us remember that jingle (you’re probably singing it as you read this) advertising the terra-cotta planters in the shape of pets. Once you soaked the seeds and slathered the gooey mixture on the planter, it sprouted fuzzy greens in a few days.

Turns out those black seeds are full of nutrients.

Chia seeds are often compared to flax seeds because they have similar nutritional profiles. But the main difference is that chia seeds don’t need to be ground the way flax seeds do. Chia also has a longer shelf life and does not go rancid like flax does.

Raw and sprinkled on foods or soaked in water to create a gelatinous thickener, chia seeds are a source of protein, omega-3 fatty acids and fiber.

Often cited as an authority on chia, Wayne Coates is an agricultural engineer and professor emeritus at the University of Arizona. He wrote “Chia: The Complete Guide to the Ultimate Superfood,” published last spring. The book discusses the history of chia and its health benefits and includes plenty of recipes.

“It’s not a supplement and is a food in the FDA’s eyes,” Coates said. “Which means you can consume as much as you like.”

Coates does urge caution when choosing chia seeds.

“Chia is only black or white,” Coates said. “If there is brown — it is not good, and it can mean the seeds are immature.”

About the seeds

Chia, also known as Salvia hispanica, comes from a flowering plant native to Mexico and Central America and also grown in Australia. Chia seeds are mainly black, but you can buy white ones.

Make a pudding, stirring the seeds into almond milk (or other dairy, rice or coconut milk).

In a clean coffee grinder, grind the seeds into a coarse flour (often called milled chia) and use it in baked goods.

Recipes

The following recipes were all tested by Susan M. Selasky for the Free Press Test Kitchen.

All recipes are from “Chia: The Complete Guide to the Ultimate Superfood” by Wayne Coates.

You can use any variety of vegetables in this salad.

Chia rice salad

1/2 cup chia gel (see note)

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1-2 cloves of garlic, minced

1/2 teaspoon salt

1 teaspoon fresh rosemary or oregano leaves, minced

1/8 teaspoon cayenne pepper

3 cups cooked brown rice (long grain, basmati or short grain)

1 small zucchini, julienned

1 medium tomato, seeded and chopped

2 tablespoons grated Parmesan cheese (optional)

In a small bowl, combine chia gel, oil, lemon, garlic, salt, herbs and cayenne. Whisk until well-blended. (You can also put ingredients into a tightly closed jar and shake vigorously to mix.)

In a large bowl, combine the rice, vegetables and Parmesan cheese, if using. Pour the dressing over the rice mixture, combining gently and thoroughly.

Cook’s note: To make chia gel, pour 1 cup cool water into a sealable plastic or glass container. Slowly pour 1 3/4 tablespoons chia seeds into water while briskly mixing with wire whisk. Wait 3 or 4 minutes, then whisk again. Let the mixture stand about 10 minutes before whisking again. Store this mixture in the refrigerator up to 1 week.

In a large skillet over medium heat, add oil. Pour in the egg mixture and cook, without stirring, until the eggs are set completely through. Allow to cool in the pan slightly before sliding onto a cutting board. Cut into wedges to serve.